All Notation: Weight x Reps x Sets
Flat Bench Press: 95x5, 115x5, 135x3, 155x2, 185x1, 205x1, 225x1, 215x1. Got my 225 back, and with my feet up to boot. I noticed that while I now have a lot more pop off the chest, I slow down a lot 3-4 inches off the chest. So, time to bring out the boards.
Assisted Really Wide Pullups (Monster Mini Band): Failure at 3, 2, 2, 2, 1 reps.
Assisted Really Wide Pullups (Average Band): 3 sets of 9, 2 sets of 8
Hammer ISO Rows (Elbows In): 90x12x4
DB Shoulder Presses: 60x6x5
Preacher Curls: 50x20, 50x12+5+3, 50x10+4+3+2+1
Behind The Back Shrugs: 120x10x4
20 minutes on the elliptical at Level 10.